What's for dinner? Knowing the answer can reduce stress and cut grocery costs

Meal planning is a great way to save time and money, says author Sandi Richard with her book Eating Forward.

Photograph by: Ted Jacob
, Calgary Herald

A well-organized evening meal is about more than just the food.

Simply knowing what you’re serving for dinner can save you money, improve your relationship with your family, help you lose weight and promote a healthier lifestyle, says cookbook author and television personality Sandi Richard.

“Parents, in particular women, feel a heavy burden for not doing their families proud by not pulling off a healthy dinner,” says Richard, host of Food Network’s Fixing Dinner and author of several cookbooks including Dinner Survival, Healthy Family and Eating Forward. “Statistics show the average person thinks about it for an hour a day.”

Richard, a mother of seven, knows how hard it can be to put dinner on the table — especially when you’re juggling children, careers and extracurricular activities. That’s why she’s made it her life’s work to making dinner a family affair.

Meal planning a maximum of five dinners a week not only takes the stress off the cook of the family but it’s also a great way to get the entire family involved and best of all free up more time for other activities.

“Once people do it for three weeks, they can’t go back,” says Richard. “They’re healthier, balancing meals naturally, not calorie counting, and have more time to go for a walk or go to the gym. It’s giving people back time and giving them the ability to know how to eat all day. So how can that not be healthier. It’s foolproof.”

To successfully plan meals, Richard advises people to sit down once a week and write out five meals. And if you can’t come up with dinner ideas everyone will like — get the whole family involved.

“Get the conversation going with your kids and partners,” says Richard. “Ask them, ’What would you like this week or next week?’”

Once you have all your meals planned, the next step to is to write out all the ingredients — not just the ones you need to buy at the grocery store.

“That way you have a blueprint — something that can be used over and over again,” says Richard. “Put it in a Duo-Tang near your recipe books. You never have to write it again — it’s done and you always have a guide, any week of year — one that’s hand-picked from the people you live with.”

From that sheet, you can then walk around your kitchen and discover what ingredients you’ll have to purchase at the grocery store. Knowing what you’re eating for the week can cut your grocery bill substantially because you’re not only eliminating the need to pick up dinners on the fly, but avoiding repeat jaunts to the store, which can be costly.

"The next trip to get one can of tomatoes is going to cost you $50,” says Richard. "You find yourself saying 'Do I need bananas?' and 'I don’t want to run out of milk.' Then you end up having rotten groceries because you’ve over-shopped. You might as well burn your $50."

Mary Beth Suriano, a 29-year-old professional in sales and training, has reaped the rewards of meal planning. The Alliston, Ont.-based mom of one has practised meal planning for the last seven years and says the routine has not only saved her money, but has helped her lose weight and allows her to spend more time with her family.

“I can’t believe how stressful dinner can be,” says Suriano. “I come in the door at 5:30 p.m. with my toddler, laptop and lunch bag and have dogs jumping on me and the first hour home is brutal. I only see my child two-and-a-half hours a night so it’s important to me to have time to play with him and have a healthy dinner. I don’t want to stare at the fridge. Thanks to meal planning, I am able to enjoy that time now. It’s a life saver.”

It’s also trimmed her budget and her waist. Suriano says her grocery bills used to be $150 a week but are now down to $60. She’s also lost 10 pounds.

“I lost about 10 pounds without even thinking about it,” says Suriano. “When you don’t have to worry about certain things like what’s for dinner and going to the grocery store, it’s easy to find that 30 or 45 minutes in the morning or evening to exercise.”

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What should you keep in your pantry

It’s a lot easier to come up with healthy meals if you keep a good staple of ingredients on hand. Aileen Brabazon, a certified holistic nutritionist in Toronto, gives you the goods on what to keep in your cupboards.

Good grains: Every pantry should have a stash of a few whole grains, such as quinoa and millet, which are quick-cooking and nutrient-dense. Brown rice is also a great option, but it does take about 45 minutes to cook. "Whole grains are very versatile,” says Brabazon. "They can act as a side dish, the base of a stir-fry, you can toss them into a salad, put them in a wrap or throw them into a casserole or soup."

Beans: They’re high in fibre, complex carbs, protein, B-vitamins and are very versatile. “I prefer soaking and cooking dried beans, such as lentils, chickpeas and black beans,” says Brabazon. “However, for convenience sake, some people may opt for canned varieties. In that case, it’s important to choose types that are low in sodium.” Beans are great in salads, wraps, casseroles, soups and can easily be made into a dip to serve alongside fresh veggies.

Healthy oils: If you’re cooking on high heat, have heat-stable oils at the ready, such as grapeseed oil. For salad dressings and low-temp cooking, olive oil is a heart-healthy, nutritious choice. Sesame seed oil is also a great staple, as it adds a lot of flavour to dishes like stir-fries.

Spices and condiments: Having plenty of spices and herbs on hand guarantees that you can add quick flavour to any dish. It’s also great to have vinegar, such as balsamic, on hand and a good quality mustard. "Both are low in calories and can be used in marinades, dressings, etc.," says Brabazon. "Garlic, gingers, onions and tarmari (low sodium) are also quick and healthy flavour enhancers that you should always have on hand."

Nuts and seeds: Have unsalted, unroasted varieties at the ready. Things like almonds, walnuts and pumpkin seeds are high in vitamins and minerals and are also good sources of essential fatty acids. You can have a few as a snack (even a small amount leaves you feeling full longer, helping you not to overeat or crave unhealthy foods) or add them to dishes likes salads and stir-fries for a hit of nutritious and crunch.

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